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7 natural herbs and spices to fight inflammation and improve your sugar levels
Your health is being destroyed by chronic inflammation and insulin resistance. Big Pharma led you to believe engineered medications were the only answer. Here’s 7 natural herbs and spices to fight inflammation and improve your sugar levels:
1) Turmeric Turmeric’s active component is curcumin a powerful antioxidant. Curcumin helps to eliminate molecules called free radicals that damage cell membranes and your DNA leading to inflammation. Curcumin works to reduce free fatty acids and glucose improving sugar levels.
2) Ginger Gingerol the active ingredient in ginger promotes insulin sensitivity by making muscle cell receptors more easily available. With more receptors able to grab sugar it improves sugar uptake out of the blood and into muscle cells reducing blood sugar.
3) Fenugreek Seeds Fenugreek are high in soluble fiber which slows digestion and the body’s absorption of carbohydrates and sugar, stabilizing blood sugar. Fenugreek seeds are a rich source of vitamins and antioxidants, which protect the body’s cells and reduce inflammation.
4) Cinnamon Cinnamon increases insulin sensitivity by helping glucose receptors on muscle cells become more available and efficient at transporting sugar into cells. Cinnamon may even mimic insulin and act directly on cells.
5) Garlic Garlic contains diallyl disulfide an anti-inflammatory compound that limits the effects of pro-inflammatory molecules.. Garlic has also been shown to improve insulin secretion and overall insulin sensitivity. Raw garlic seems to show the greatest health benefits.
6) Ginseng Ginseng contain natural components called ginsenosides. These have shown to help: -Improve the transport of glucose into cells -Regulate insulin secretion and the uptake of glucose -Reduce free radicals, insulin resistance and overall inflammation
7) Green Tea Green tea contains the antioxidant catechin. This compound helps to prevent the sharp rise in blood sugar after a meal. Green tea has been shown to decrease fasting blood sugar and HbA1c levels and reduced fasting insulin levels.
Summer Arms, Top 5 Bicep exercises for growth
- Barbell Bicep Curl:
- Stand with your feet shoulder-width apart and grip a barbell with an underhand grip, hands slightly wider than shoulder-width apart.
- Keep your elbows close to your torso and curl the barbell up towards your chest, contracting your biceps.
- Lower the barbell back down in a controlled manner.
- Dumbbell Hammer Curl:
- Hold a dumbbell in each hand with a neutral grip (palms facing your body).
- Keep your elbows close to your torso and curl the dumbbells up toward your shoulders.
- Lower the dumbbells back down with control.
- Preacher Curl:
- Sit at a preacher curl bench and place your upper arms against the padded surface.
- Hold a barbell with an underhand grip and fully extend your arms.
- Curl the barbell upwards, focusing on contracting your biceps.
- Lower the barbell back down with control.
- Concentration Curl:
- Sit on a bench with your legs spread apart.
- Hold a dumbbell in one hand, and place the back of your upper arm against the inner thigh of the same side.
- Curl the dumbbell up towards your shoulder, keeping your upper arm stationary.
- Lower the dumbbell back down in a controlled manner.
- Incline Dumbbell Curl:
- Lie on an incline bench with a dumbbell in each hand, arms fully extended toward the floor.
- Curl the dumbbells up toward your shoulders, keeping your upper arms against the bench.
- Lower the dumbbells back down with control.
Remember to start with a weight that allows you to maintain proper form and gradually increase the resistance as your strength improves. Additionally, it’s essential to warm up before starting your workout and cool down afterward to prevent injury and promote flexibility.
How much Protein do we need to lose with and gain muscle?
Keep in mind, the quality of your protein is just as important, check back soon on that conversation.
The recommended daily protein intake can vary based on individual factors such as age, weight, gender, activity level, and overall health goals. However, a general guideline for someone aiming to build muscle and lose weight is to consume a higher protein intake than the average person.
A common recommendation for protein intake for those involved in resistance training and muscle-building is to aim for a range of 1.2 to 2.2 grams of protein per kilogram of body weight. If you’re simultaneously trying to lose weight, it’s often suggested to lean toward the higher end of that range to support muscle preservation during a calorie deficit.
Here’s a breakdown in pounds for simplicity:
- Calculate your weight in kilograms: Weight in pounds ÷ 2.20462 = weight in kilograms
- Determine protein intake: Weight in kilograms x 1.2 to 2.2 grams/kg
For example, if you weigh 150 pounds:
- 150 ÷ 2.20462 ≈ 68 kg
- 68 kg x 1.2 to 2.2 ≈ 82 to 150 grams of protein per day
It’s important to note that these are general recommendations, and individual needs may vary. Consulting with a nutritionist, dietitian, or healthcare professional can provide personalized advice based on your specific circumstances and goals. Additionally, distributing protein intake evenly across meals throughout the day may be beneficial for muscle protein synthesis.
Top 10 Ab Exercises & Instructions
Start your summer body now, get that middle section in check to support your workout routine as you expand your volume and weights as we kick it into gear for 2024:
- Plank:
- Start in a forearm plank position with elbows directly beneath your shoulders.
- Keep your body in a straight line from head to heels, engaging your core.
- Hold the position for as long as you can maintain proper form.
- Russian Twists:
- Sit on the floor with your knees bent, leaning back slightly and keeping your back straight.
- Hold a weight or medicine ball with both hands.
- Twist your torso to one side, bringing the weight close to the floor, and then twist to the other side.
- Leg Raises:
- Lie on your back with your hands under your hips and legs extended.
- Lift your legs off the ground, keeping them straight, and then lower them back down without letting them touch the floor.
- Bicycle Crunches:
- Lie on your back, bring your knees toward your chest, and lift your shoulder blades off the ground.
- Extend one leg while bringing the opposite elbow towards the knee, alternating sides in a pedaling motion.
- Hanging Leg Raises:
- Hang from a pull-up bar with arms fully extended.
- Lift your legs straight up toward the ceiling, then lower them back down without swinging.
- Mountain Climbers:
- Start in a plank position with your hands under your shoulders.
- Bring one knee towards your chest and then switch quickly, as if you are “climbing” in place.
- Reverse Crunches:
- Lie on your back with your hands by your sides.
- Lift your legs towards the ceiling, then curl your hips off the floor, bringing your knees towards your chest.
- Flutter Kicks:
- Lie on your back with your hands under your hips.
- Lift your legs a few inches off the ground and alternate kicking them up and down in a fluttering motion.
- Ab Rollouts:
- Kneel on the floor with an ab wheel in front of you.
- Roll the wheel forward, extending your body as far as you can without arching your back, then roll it back to the starting position.
- Woodchoppers:
- Stand with your feet shoulder-width apart, holding a weight or medicine ball with both hands.
- Twist your torso and bring the weight from one side of your body to the other, as if you are chopping wood.
Remember to maintain proper form, perform these exercises at a controlled pace, and focus on engaging your core muscles for maximum effectiveness and injury prevention. If you’re new to exercise or have any health concerns, it’s advisable to consult with a fitness professional or healthcare provider before starting a new workout routine.
Cardio vs Weights? Quick Facts
- Caloric Expenditure: Cardiovascular exercises, such as running or cycling, typically burn more calories during the workout compared to weight lifting. This can create a larger calorie deficit, which is essential for weight loss, as it helps burn stored fat for energy.
- Afterburn Effect (EPOC): Weight lifting has an advantage in terms of the afterburn effect or excess post-exercise oxygen consumption (EPOC). After a weightlifting session, the body continues to burn calories as it works to repair and build muscle, leading to additional energy expenditure post-workout.
- Muscle Mass and Metabolism: Weight lifting contributes to the development of lean muscle mass. More muscle mass can lead to an increased basal metabolic rate (BMR), meaning the body burns more calories at rest. This can be beneficial for long-term weight management.
- Cardiovascular Health: Cardio exercises are crucial for heart health, improving circulation, and reducing the risk of cardiovascular diseases. While they might not build as much muscle as weight lifting, they contribute to overall fitness and well-being.
- Combination Approach: Many fitness experts advocate for a combination of both weight lifting and cardio for comprehensive weight loss. Combining the two forms of exercise can offer benefits from both, providing a well-rounded fitness routine that addresses cardiovascular health, calorie burning, and muscle development.
Ultimately, the effectiveness of weight lifting or cardio for weight loss depends on individual preferences, goals, and overall lifestyle. A balanced approach that incorporates elements of both can provide optimal results, ensuring cardiovascular health, calorie burning, and muscle development are all addressed in a comprehensive fitness routine.
5-Minute Stop and Start Workout Piles Up the Reps
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How to Determine Your Macros
Nobody gets a 7% body by accident, unless he’s a genetic wunderkind or an athlete. To do it, you’ll need to track the foods you eat closely and make sure you’re getting the right amounts of each macronutrient (proteins, carbs, and fats). To start, multiply your...